A stronger immune system: Magnesium is involved in the adaptive immune system, which protects you from illnesses you’ve had before, says Rhian. It also supports your first line of defence against new germs and viruses.
Improved bone health: “Magnesium is involved both directly and indirectly with bone health,” says Rhian. She points out that magnesium helps the body to use bone-strengthening vitamin D and calcium effectively.
It also influences a hormone that regulates skeletal muscle. Around 50-60% of the magnesium in your body is found in your bones. When you’re deficient in magnesium, “you body uses the magnesium stored in your bones,” which can interfere with bone formation and contribute to brittle bones and a higher risk of fractures.
A mood boost: One study “reported significant improvements in depression scores following magnesium supplementation,” says Dr Jarrett, who also spotlights its positive effects on melatonin for improved sleep and the stress hormone cortisol.
Improved heart health: Heights recently collaborated with researchers at Kings College London to look at the impact of magnesium on human health. “We found a number of studies reporting that magnesium supplementation lowered systolic and diastolic blood pressure when compared to a placebo, improving heart health,” Dr Jarrett says.
Another study also found that participants with high magnesium intake had a reduced risk of coronary heart disease. This could be because “magnesium is responsible the movement of important electrolytes such as calcium, potassium and sodium into the heart muscles, which helps the heart to maintain a healthy rhythm,” he notes.
Fewer migraines: “The same review found a number of studies reported that taking magnesium supplements significantly reduced the frequency and intensity of migraines by up to 42%,” says Dr Jarrett.
How to get more magnesium:
Magnesium is an essential mineral, which means the body can’t produce it. That said, it has built-in mechanisms for holding on to magnesium, so an actual deficiency is pretty rare in the UK.
It’s still “important to ensure that you have optimal levels of magnesium intake in your diet and, if required, consider supplementation,” says Dr Jarrett, as low magnesium has been associated with “heightened levels of stress, anxiety and cognitive issues.”
Food:
Good sources of magnesium include vegetables such as spinach, brussels sprouts, broccoli, edamame and black beans. Avocado and bananas are high in this mineral, too, or try snacking on pumpkin seeds, almonds and cashew nuts. A portion of salmon served with quinoa or brown rice will also boost your magnesium intake.
Supplements:
While it’s possible to get enough magnesium from our diets, it’s not often happening, says Rhian. “The National Diet + Nutrition Survey revealed that, in the UK, most of us aren’t getting enough magnesium from food alone” – which is where the best magnesium supplements can offer additional support should you need it.
How much magnesium should you take in a day?
According to the NHS, the recommended amount of magnesium women need is 270mg a day. It’s important to stick to these recommended guidelines as “very high doses in magnesium supplements [over 350mg ] can cause unwanted side effects such as diarrhoea and, in more serious cases, irregular heartbeat and muscle weakness,” warns Dr Jarrett.
The bottom line? “Magnesium is one of the most powerful minerals out there; not only for cognitive and emotional wellbeing, but for energy, metabolism and rest,” Rhian says. “It really does it all.”
Disclaimer: Vitamin supplements are not a replacement for a healthy balanced diet. Before supplementing, it’s best to consult with your doctor and/or a registered dietitian.
For more from Fiona Embleton, GLAMOUR’s Associate Beauty Director, follow her on @fiembleton.
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